Sat: Seven Deadly Sins

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit


Coach’s choice


Seven Deadly Sins (Time)

For Time

10 Chest-to-Bar Pull-Ups

20 Toes-to-Bars

30 Deadlifts (185/135 lbs)

100 Double-Unders

30 Box Jumps (24/20 in)

20 Burpees

10 Cleans (185/135 lbs)
Pair up or get in small groups of 3 or 4 and share equipment.


Foam roll the low back, hammies, and glutes

Smash the scap and foam roll the lats

Hold the Couch Stretch, Straddle, and Pigeon.


Endurance Needs (Time)

Run 4 miles


Row 4k with a damper setting 2 notches higher than typical setting

Explosive Needs (Time)

3 sets 8 reps kneeling box jumps to challenging height of athletes desire.

Rest 3 minutes between sets.

3 sets 5 reps each leg single leg box jump to challenging height of athletes desire.

Rest 2 minute between sets.

3 sets 5 reps db/weighted box jumps with challenging weight of athletes desire.

Rest 1 minute between sets

Complete one movement before moving to the next. Repeat exactly as performed the week prior, but add weight, increase box height and/or be more aware of body awareness…aka kinesthetic